Freekeh. It’s a fun word to say. And a fun grain to eat (as you’ll discover with this freekeh salad recipe). But first, what the heck is freekeh? It’s wheat, but it’s young green wheat that has been roasted and cracked. Because of how it’s harvested, it has more protein than quinoa. It’s also has an incredibly high fiber content and is full of essential nutrients such as selenium, potassium and magnesium. Some sources claim people with mild gluten sensitivities can tolerate it, just as they can often tolerate spelt. (I don’t know if this is true; none of my gluten sensitive friends have been willing to risk it).
Mostly I like eating freekeh because it’s something different, and I think variety in your diet is important. That’s why I played around and came up with this very easy freekeh salad recipe. Of course, you could heat it up and eat it for dinner too. After all, aren’t most grain salads just cold leftovers? (They are in my house).
Cooking freekeh is comparable to cooking wild rice. First, you need a little bit more than a 2:1 ratio of liquid to freekeh, so about 2 1/2 cups of water or stock for every cup of freekeh. Simmer the freekeh, covered, for 20 to 45 minutes (yes, it can be that wide of a range). When the liquid is absorbed and the grains are soft, they’re ready to be used.
Freekeh Salad Recipe with Chicken and Broccoli
Summary: a healthy and hearty lunch salad
- 1/2 cup cooked freekeh
- 2 oz roasted chicken, chopped
- 1/2 cup lightly steamed broccoli
- 1 carrot, chopped
- 3 to 4 slices green pepper, chopped
- 2 tsp olive oil
- juice of 1/2 lemon
- 1/4 tsp oregano
- salt and pepper to taste
- red leaf lettuce or mesclun
- In a bowl, toss together all ingredients except the lettuce.
- Spread the lettuce on a plate. Top with the freekeh salad.
Preparation time: 10 minute(s)
Diet tags: High protein
Number of servings (yield): 1